Are Sit-Ups Bad for Your Back? Fitness Experts Explain
In the strength and conditioning field, for building strength and muscle, there are various types of exercises that you can do for major muscle groups like legs, back, chest or shoulders. However, if you want to target your core muscles, then it is evident that the exercises are very limited, with sit-ups, crunches, leg raises and plank being the most common exercises for overall core muscle group.
Of all the core exercises, sit-ups are the most common movement that every individual does to train their abdominal muscles. Talking realistically, there are a number of people who complain about the lower back pain issues from doing sit-ups.
Why Sit-Ups Can Cause Lower Back Pain
According to licensed physical therapists Bob Schrupp and Brad Heineck, they warn that traditional sit-ups and crunches are not safe as people may think.
In a YouTube Reel shared on their wellness platform Bob and Brad, the therapist duo explained that research has shown that doing sit-ups creates an extremely high compressive force on the lumbar spine, which is up to 730 pounds of pressure. On the other hand, they also state that the problem can worsen if you continue performing sit-ups with poor form. Over time, this repeated stress can create irritation in the discs and joints in the lower back, especially in older adults with existing back issues.
The Core Exercise Experts Recommend Instead
Instead of traditional sit-ups, the therapist duo recommends McGill Curl Up movement as a great alternative, which is a spine-friendly core exercise that strengthens the abdominal muscles while keeping the lower back safe.
Unlike sit-ups, in McGill Curl Up movement, your core is in a more stable position as there is limited spine movement.
Because of this, the exercise is often used in rehabilitation by regular individuals and athletes who are dealing with discomfort in their lower back.
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How to Do the McGill Curl-Up Correctly
- Place a mat on the floor. Lie down on your back, keep one of your legs straight, and bend the other leg in 90 degree, with feet touching the mat.
- Now, place your hands (both palms facing the floor) under the lower back, to maintain a natural back curvature shape.
- Brace your core, and slowly lift your head and shoulder simultaneously off the ground. Think as if you are raising your body up by your chest rather than curling your body with the spine that you do in a sit-up.
- Now hold this position for up to 10 to 15 seconds, and then lower your body down.
Why It May Be Better Than Sit-Ups
If you have observed closely, the biomechanics of McGill Curl Up movement are somewhat similar to those of the plank. Both are isometric exercises that strengthen muscles by creating tension without excessive joint movement.
This allows the core muscles to build strength and stability while minimizing unnecessary stress on the spine. Therefore, the experts recommend swapping the traditional sit-up exercises with McGill Curl Up for safer core stabilization exercises.
Editor’s Note: This content is for informational and educational purposes only and is not intended to diagnose, treat, or cure any medical condition. Always consult your physician or a qualified personal trainer before starting any workout or nutrition program.
